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JCIconThe Glenn Ross Plan27-11-2007 @ 11:58 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Post Edited: 21.10.2011 @ 21:37 PM by JC
Comps Competed in

FitLike Strongman Comp 2008



ESM 105KG 2008 - 5th Place



BSM 105KG 2008 - 8th Place



ESM Open Final 2010 - 10th Place



Events PBs

Log

147.5KG for MAX



142 log press peanut



127.5KG x 4 reps clean & press
Strict Log 127.5KG Max

Yoke
300KG x 20m in 8.xx secs
340KG x 20m in 10.xx secs
360KG x 20m in 12.xx secs
380KG x 20m in 13.xx secs
400KG x 15m

Farmers - no drops
160KG x 20m
130KG x 50m (one turn)
110KG x 40m in 19.xx secs

Medley



Stones
150KG to 55"
140KG x 4 to 49"

Gym Lifts

Squat - 272.5KG (wraps)
230KG (Unequipped)

Deadlift 320KG
Deadlift 240KG x 10

Front Squat 210KG

Push Press 135KG
Strict Press 135KG



Floor to OH - 135KG

Power Clean - 130KG

Thought I would start a journal to manage my progress to the BDFPA North West in January & BWLA North-West Unequipped in late March/April. This year I am to compete in both of the aforementioned, hopefully get to a 600KG total and then have a crack at strongman

Last nights training was rather hard work. Was pretty fatigued from the North west training day the day before, but thought I would get it done anyway, no pissing about.

Anyway training at the mo is 12 week Russian PL cycle, hoping to peak late Jan with 5-10KG on all 3 lifts (I may be struggling to do this on bench though!!). Yesterday was as follows:-

5 sets of Abs work to start then;

Close Grip Bench - 100KG 5 sets of 4 - didnt go too heavy with this bad boy as had benched yesterday

Strict Military Press - 60KG 6 set of 3 - again, didnt go really heavy

Pull-Ups - BW only, 6, 5, 5, 5

Deads - Was meant to do 10 sets of 6 @ 120KG, but f**k, after squats yesterday and some deads was dead on my feet after 7 sets. Had to stop here, back was pumped up like that of a 8 mnth pregnant lady and was blowing out my ass. Sets went:-

60KG - 10 reps
100KG - 10 reps
120KG 6x7

After that was a gay boy Radox soak in bath, with a tatsy protein shake
RobIcon...27-11-2007 @ 12:03 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Good luck with the training mate, got a solid base especially your bench!!
JCIcon...27-11-2007 @ 12:05 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Cheers Rob. May seem bit delusional, but i honestly think with 3 or 4 months very hard trainimg I can be up near 600KG. We will see I suppose Tongue
IainKendrickIcon...27-11-2007 @ 12:06 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
What? You bathed a gay boy and then fed him some protein? Was it your own 'blend' Tongue

Good luck with your training!
WILLSANIcon...27-11-2007 @ 12:08 
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Inventor of the two motion one motion log press
Member 126, 14671 posts
SQ 180, BP 125, DL 240
545.0 kgs @ 86kgs UnEq
Nice goals good luck with them JC! Oh and thats a great bench youve got there. how come its so high compared to your squat/dl?
JCIcon...27-11-2007 @ 12:11 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
WILLSAN said:
Nice goals good luck with them JC! Oh and thats a great bench youve got there. how come its so high compared to your squat/dl?


cause unfortunately i was at typical posing bas***d & DL and SQ were hard Tongue was always leg press etc and rows for legs/back, whereas have been benching proper for 10 yrs

hopefully DL & SQ will fly up
JCIcon...27-11-2007 @ 12:12 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
IainKendrick said:
What? You bathed a gay boy and then fed him some protein? Was it your own 'blend' Tongue

Good luck with your training!


PMSL, no nothing as kinky as that!!
FinchIcon...27-11-2007 @ 12:29 
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Gonna outlive my opposition !!
Member 123, 3853 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
Nice reporting, I look forward to reading your log.
By the way, thats big benching.
FruitbatIcon...27-11-2007 @ 12:43 
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slightly smaller bat
Member 15, 304 posts
SQ 135, BP 70, DL 147.5
352.5 kgs @ 63kgs Eq
good to see a log JC Happy Was good to see you at the training session on Sunday. You do indeed have an awesome bench. Good luck with Squats and DLs. Hey thats a lot of DLs you did... I mean the DLs were fairly light but still really high volume...
Martin1956Icon...27-11-2007 @ 12:57 
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used to be Scotlands Best Bencher
Member 75, 6926 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Welcome James. See you in Catts sometime. You coming to spectate on the 9th? Be a good chance to meet lots of people. Re your bench, you really need to bulk up to 110s or diet down to 90s.Wink
JCIcon...27-11-2007 @ 14:57 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
thanks folks

fruitbat - yeah it is very high volume. Weeks 1-4 is the volume phase of the 12 week cycel. I am not at all looking forward to friday and ten sets of 6 squats at 60% 1RM Confused

Martin - dieting down to 90 is the plan, although with Xmas fast approaching, doubt I will make it for the BDFPA comp in Jan. On a training note, I am going to try to get to Catts at 7 on Mon for some benching if that Ok with you?
just_tIcon...27-11-2007 @ 15:05 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
BWLA North-West Unequipped in late March/April hmm i may look into that! i could do it for my first comp i think.


top lifting
HennyBIcon...27-11-2007 @ 16:52 
Sugdens most southern member
Member 178, 76 posts
SQ 300, BP 205, DL 282.5
787.5 kgs @ 98.7kgs Eq
Great goals. The russian training cycle is a b**ch. Did it about a year ago. Really f**ked me up, but worked like a charm.

Why don't you lift equipped?
JCIcon...27-11-2007 @ 17:05 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
HennyB said:
Great goals. The russian training cycle is a b**ch. Did it about a year ago. Really f**ked me up, but worked like a charm.

Why don't you lift equipped?


Am just getting in to it mate, so am going to lift unequipped for the time being

Equipped lifting may come once I feel I have plateaued in at least 2 of the 3 lifts
JCIcon...29-11-2007 @ 09:31 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
was feeling electric for last nights training. All aches from Sunday/Monday had thankfully gone, so was up for a nice high volume training session.

Training went as follows:-

BP - 60KG x 10
100KG x 10
110 KG x 6 (10 sets) - this was not as difficult as I anticip[ated, so was fiarly happy about that)

Dips BW + 50KG - 4x5 (Was meant to be board press, but trained at a differnt gym today, with no boards!!!) So had make do with dips, expolding out of bottom section!!

DB Curls 50lb Bells - 5 sets of 8

Finished off with 10 sets of ab work. Happy with todays session, although not looking forward to 10 sets of squats on friday Unhappy

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